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Post by beckie on Mar 19, 2008 0:46:59 GMT -5
I only eat 1900 when I'm dieting....  At least it works for you-thanks for the clarification  |
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Post by RUBICON19 on Mar 19, 2008 12:27:36 GMT -5
how come your cals are only at 2095? I could eat that EASY!  In fact if I did that volume I'd need 2500! #smileygrouplaugh5js# How about my average of 2000 per day then? |
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Post by chokeonstrength on Mar 19, 2008 16:45:13 GMT -5
19/03/08 - HIIT and Abs
Yet another eventful HIIT session. Consisting of 15 minutes of ridiculously fast paced intervals. Then after that, was onto a great ab session, which I used a time method for my abdominals. Where I do as many weighted reps of a certain exercise for 30 seconds, wait a minute, than do so again, 3 times over. Did weighted V-Ups, that created a gut wrenching pump, then onto a weighted modified crunch/pullover. Where it trains my serratus muscles as well as my abdominals. I love this one, because I notice very quick abdominal disgusting results with. Yeah yeah.
HIIT
5 Minutes Warm Up
15 Minutes of thinking about the girl infront of me... no no, no time for that. Too busy trying to catch my breath and swallow that organ that so much enjoys beating its way out of my throat. Damn.
10 Minutes cooldown, Much needed cooldown that is. My legs were on fire.
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Post by fit on Mar 19, 2008 16:56:21 GMT -5
Nice ab work- Try this sometime- Step 11 do your timed ab work-then instead of resting doing a 60-second plank with core tight- then repeat your crunches. so for example: 30' weighted crunches 60-second plank 30' weighted crunches 60-second plank 30' weighted crunches Step 2- scream. |
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Post by chokeonstrength on Mar 19, 2008 17:36:36 GMT -5
Nice ab work- Try this sometime- Step 11 do your timed ab work-then instead of resting doing a 60-second plank with core tight- then repeat your crunches. so for example: 30' weighted crunches 60-second plank 30' weighted crunches 60-second plank 30' weighted crunches Step 2- scream. That is such an awsome idea. I am definitely going to implement that into my next ab day, aka Sunday. Thank's for that tip. I can already feel the pain. |
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Post by mrky03 on Mar 19, 2008 18:15:22 GMT -5
Awesome training, you seem to have your stuff together! Are you preparing to compete?
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Post by chokeonstrength on Mar 19, 2008 19:18:06 GMT -5
Awesome training, you seem to have your stuff together! Are you preparing to compete? I am planning on competing in 09. I competed in 07, once and it was my first show. I choose that next time I step on stage, I win. So what I am doing currently is focusing on slowly dropping my bodyfat down to about 5%. Then I am going to slowly roll into a very lean and controlled lean mass phase. I want to totally redesign myself. |
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Post by intenceman on Mar 20, 2008 0:39:43 GMT -5
Great cardio work! Dang bro!
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Post by chokeonstrength on Mar 20, 2008 17:36:10 GMT -5
Great cardio work! Dang bro! Thanks man. Hiit is where it's at for me. It's my greatest tool against the evil fat. |
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Post by chokeonstrength on Mar 20, 2008 17:37:35 GMT -5
Upper Body Hypertrophy Day
20/03/08
Bent Over BB Rows - 3 sets
T-Bar Rows - 3 x 10, 8, 6 - No more momentum, just squeezes
250, 250, 250
Semi-Wide Grip Pullups (Weighted) - 3 x 10, 9, 9
20, 15, 10 - Hmm, I am struggling with these for some reason. Perhaps because I am heavier than I have ever been at this bodyfat level. HOLLA!
Lat Pulldowns - 2 x 12-15
DB Incline Press - 3 sets
Hammer Strength Wide Grip Press - 3 x 10, 8, 8
335, 330, 315
Cable Crossovers - 2 x 12-15
DB Military Press - 3 sets
Lateral Raises - 3 x 10, 10, 10
30's - Absolutely amazing form, I've never had such control over the weight on lateral raises. The pump was uncontrollable. People were staring... I like attention... What can I say, ima Leo.
Biceps
- (DB Alternating Curls) (3 second contraction, 3 second negatives) - 3 x 10, 9, 8
- 40's
- Preacher Curl's, 85 lbs than 65 to 55 (3 second contraction, 3 second negatives) 2 x 12, 12
Triceps
- Skullies - 110, 10, 8, 6
- (Focus on explosive contractions)
- Tricep Pressdown - 90 - 15, 13
- (Focus on form, and contractions)
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Post by mrky03 on Mar 20, 2008 19:28:47 GMT -5
Awesome training, you seem to have your stuff together! Are you preparing to compete? I am planning on competing in 09. I competed in 07, once and it was my first show. I choose that next time I step on stage, I win. So what I am doing currently is focusing on slowly dropping my bodyfat down to about 5%. Then I am going to slowly roll into a very lean and controlled lean mass phase. I want to totally redesign myself. Sounds like a plan, take no prisoners! ;D |
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Post by chokeonstrength on Mar 21, 2008 13:15:55 GMT -5
I am planning on competing in 09. I competed in 07, once and it was my first show. I choose that next time I step on stage, I win. So what I am doing currently is focusing on slowly dropping my bodyfat down to about 5%. Then I am going to slowly roll into a very lean and controlled lean mass phase. I want to totally redesign myself. Sounds like a plan, take no prisoners! ;D Hell yes |
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Post by chokeonstrength on Mar 21, 2008 13:16:44 GMT -5
Lower Body Hypertrophy Day
21/03/08
BB Squats - 3 sets
Leg Press - 3 x 12, 12, 12
16 plates - Time to increase weight.
Leg Extensions - 3 sets
190 x 15 - Occulation work.
187.5 x 10, + 170 x 5
170 x 10, + 150 x 5
SLDL - 3 sets
Laying Leg Curls - 4 sets
170 x 8 reps
160 x 8
160 x 6 + 2 more with 150
150 x 8
Standing Calf Raise - 4 x 10
315, 300, 300, 285 - No momentum
Seated Calve Raise - 3 x 10, 10, 8
185, 185, 180 - No momentum
Dynamic Stretching
Pre-Workout - 5 Minutes
As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio
30 Minutes 65% HR
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Post by RUBICON19 on Mar 21, 2008 13:20:09 GMT -5
Where are those squat #'s?? Still hiding them?
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Post by chokeonstrength on Mar 21, 2008 13:32:34 GMT -5
Where are those squat #'s?? Still hiding them? Wait 2-3 weeks. I'm working up Max Strength, so im working with certain submaximal numbers. Thusly they aren't anything spectacular at the moment. But in 2-3 weeks. The numbers will be what my body can handle, so to me it will be a victory. |
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Post by chokeonstrength on Mar 22, 2008 18:59:09 GMT -5
22/03/08
HIIT / Abs
Saturday
HIIT
5 Minutes Warm Up
15 Minutes of Recumbent - Swollen Burning Legs
10 Minutes Tetris, pretty much.
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Post by chokeonstrength on Mar 23, 2008 11:12:55 GMT -5
23/03/08
HIIT / Abs
Sunday
HIIT
5 Minutes Warm Up
15 Minutes of ATP destruction
10 Minutes Cooldown
Weighted Hangs - Did these after a good session of Abdominal training.
1:03 - 90 lbs
Next week, I'll get 1:15
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Post by chokeonstrength on Mar 24, 2008 11:29:57 GMT -5
24/03/08
Upper Body Power Day
Monday
BB Bent Over Row - 3 x 5
Single Arm DB Rows - 3 x 10, 10, 10
125 lbs - Light Weight baby
Incline DB Press - 3 x 5
DB Flyes - 2 x 8, 8
80's - Nuttin but a peanut
DB Shoulder Press (Standing) - 3 x 5
DB Curls (Standing) - 2 x 8, 8
45 lbs - Slow negatives, explosive contractions and squeeze. Elbows kept at sides facnig down, back straight no momentum. Holla.
Skull Crusher - 2 x 8, 7
105 - Tried at a lower angle today, was super hard.
Just a peak of things to come next week and the week after
Inc DB Press - 115 - 2 x 5, 110 - 1 x 5
Dynamic Stretching
Pre-Workout - 5 Minutes
As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio
30 Minutes 65% HR
Daily Nutrition
Calorie Total 2095
Carbs - 160g
Fat - 55g
Protein - 240g
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Post by RUBICON19 on Mar 24, 2008 12:46:16 GMT -5
CONSISTANT!
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Post by chokeonstrength on Mar 25, 2008 16:54:56 GMT -5
Nothing will stop me. 25/03/08 Lower Body Power Day TuesdaySquats - 3 x 5 Leg Extensions - 2 x 10, 10 215 lbs SLDL - 3 x 5 Standing Calf Raises - 3 x 8 330 - Pause at the bottom, explosive contraction and hold at top Seated Calf Raise - 2 x 8 185 lbs Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR Daily NutritionRefeed Day Carbs: 230g Protein: 185g Fat: 55g |
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In fact if I did that volume I'd need 2500! 
